Your Fitness: Is your injury management strategy making things worse?
Many people looking to get in better shape have found themselves in their current position due to pain, injury and a lack of exercise.
One of the most frustrating things that will happen to almost everyone at some point in their lives. A niggle that won’t resolve itself, some lower back pain we can’t seem to shake, or maybe even a dodgy shoulder, which stops us doing the things we love to do.
Pain and injury is something that can occur at any time, but what does one do?
What I tend to see in a lot of cases is often people’s approach will be to rest and avoid movement in the hopes that this pain, injury and, in many cases, stiffness, will resolve itself with time.
Pain and injury is something I am lucky enough to help people with on a daily basis as part of my online coaching service. As it happens, many people looking to get in better shape have found themselves in their current position due to pain, injury and a lack of exercise and an overall understanding of their nutritional requirements.
What we are starting to see time and time again, in both research and practice. Loading an injury will often yield better results long-term than avoiding movement and restricting movement. We also now better understand the role our lifestyle and habits may play in how we come back from injury and start to move and feel better.
Am I saying we should train through the pain and continue to do exercises that irritate or make things worse? Absolutely not, what I am suggesting is that we shift our focus towards movement that we can tolerate pain-free and gradually start to load in movement patterns that we can tolerate that do not exceed a pain rating of 4/10.
Minimal discomfort at some stages of the early stages of coming back from injury can be completely normal.
It is important that we stay active and look for ways that we can continue to exercise, even shifting focus towards other muscle groups in the acute stage where pain might be at its worst.
Our focus should also shift towards other areas of our life that are likely to positively impact our recovery and how we feel. Where possible keep a daily step count, which helps us to keep up a certain amount of output each day.
We now also have a great opportunity to work on our nutrition, recovery and stress management. Things we can start looking at first might include increasing our protein intake, water intake across the day, while also shifting some focus towards improving our stress management and sleep hygiene, which can have a profound effect on pain management if not well managed.
Finally, if pain and injury is something that you feel is holding you back, reach out through my socials below or to your local health professional. If you are looking to be proactive, start applying the steps I have recommended above with the aim to move a little more, improve your nutrition and start working on your sleep and stress management.
It is often the case that motion is lotion and you can’t go wrong - getting strong!
If you are on the fence about online coaching and want to know a little bit more about the process - just email me the word “ready” and I will be in touch!
I am also delighted to announce that I am now offering an in-person personal training service at Kingfisher Fitness Club, Waterford.
Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited.
Please visit my new website www.coachedbycashel.com for more information.
Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals.
The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I hope someone out there found some of this information useful here, just some food for thought.
For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on Instagram @coachedbycashel_ or by email - contact@coachedbycashel.com
